In Wellbeing

6 Anger Management Techniques and Tips You Need to Learn

anger management techniques

There are many things in society that make us mad and want to lash out at others.  Life is an adventure that involves an array of emotions, and anger is one of them.  Here are different Anger Management techniques individuals can use to help them manage their anger and similar emotions.  

6 Tips for Gaining Control over Your Anger

  1. Give Yourself a Quick Reality Check

One of the greatest anger management techniques for adults and anger management techniques for teenagers is a reality check.  Many people lose touch with reality for various reasons, but anger is a common reason people lose sight of reality.  Getting a reality check requires is one of the many anger management techniques for teens that proves its worthiness.  To snap back to reality, consider the importance of the situation.  A reality check requires a person to look at the bigger picture.  Next think about the situation and consider if it is worth getting yourself upset.

  1. Know the Physical Sensations of Anger

Your body lets you know when something is wrong.  People who get angry have signals from their body sent to their brain to let them know something is about to happen.  Learn how your body feels when you are upset, as this makes you one step closer to preventing anger from controlling your life.

  1. Inhale and Exhale

Taking deep breaths is one of the most common anger management techniques for kids.  Deep breathing allows the body to relax, regroup, and aids the mind in regaining control over the situation.

  1. Take a Break from the World and Exercise

Getting fresh air when you’re mad can relax the mind and body, and help you clear your mind.  A quick walk around the block releases built-up energy.  When you relieve energy, you can approach the situation that is bothering you with a different frame of mind.

  1. Relax by Counting

A lot of people calm down by relaxing and counting to ten or a number that suits them.  As you count, allow yourself to release anger and the things that are causing your anger.  Once you master this still, you are on your way to gaining control of your life and emotions.

  1. Talk to Someone about Your Anger

Sometimes talking to someone is the best way you can manage your anger.  You may not need to seek professional counseling or guidance to control your anger.  Talking to a friend or close relative you trust may be what you need to get your feelings out in the open and release the anger that is bothering you.

You may not be ready to talk to someone immediately, but when you are ready to talk, you will know.  Reach out to someone you are comfortable talking to and being around.  If you want your feelings and concerns to be kept private, speak to someone you know who will not judge you and keep your conversations between the two of you.

Life is difficult for many reasons and sometimes situations do not get better until you take a stand and take control of the things that are hassling you, such as anger.  Once you learn how to manage your anger and take control of the things that are causing you to feel anger, you will find your happy place.  Finding your happy place is not easy, but you can find it.

If you have a support group, such as family and friends, you can manage your anger better than you can on your own.  When people who care about your well-being surround you and let you know they are there to help, you gain a lot of motivation from the motivation of others.  Life brings many complex situations, a lot of which are stressful and make us mad.  The good news is these anger-management techniques will help you manage your anger and emotions.

Anger is a tough emotion to deal with, and not everyone knows how to handle daily, stressful situations that can cause a person to become angry.  When you feel yourself becoming angry, remember these tips and use them to help you deal with the situation and tune out your anger.

5 Ways to Tell You Do Not Have Control over Your Anger

Many people have negative thoughts patterns and never realize the danger.  There are five negative thinking patterns that frequently make people angry and act out of character.  The five typical negative thinking patterns are:

  • Blaming others
  • Using obsessive words
  • Looking for madness
  • Jumping to conclusions
  • Over generalizing

Blaming Others: A common trait associated with people with anger issues is blaming others.  A lot of the time, people difficulty accepting blame for their actions, and they believe everyone but themselves is at fault.

Using Obsessive Words: Words such as should, always, must and never are obsessive words.  People who have problems controlling their anger use the obsessive words to try to make their point known.  People who have anger issues have a lot of problems when the picture in their mind does not match the reality of the situation.

Looking for Madness: Some people can’t help but to look for reasons to become upset, and this is a sign that anger is a problem.  Some people who have anger issues do not know of any other emotion to express or fee, so they focus on things that make them mad.  People who have anger issues are comfortable being mad and uncomfortable when they experience happiness and other emotions.

Jumping to Conclusions: People who cannot control their anger will often jump to conclusions in different situations.  People who struggle with anger issues think they know what another person is thinking and feeling.  The person who is doing the accusing may strongly believe the other person feels a certain way, and they may not feel that way.

Over Generalizing: People who often over generalize focus the attention on themselves.  Common phrases of over generalization include “You never think about what I want”, “You never let me do things my way”, or “You always get to do what you want.”

Taking Everyone’s Opinion as a Threat or Personal Challenge:  When anger is an issue, everyone recognizes it but the person who is angry.  Individuals who take another person’s opinion as a threat may have an issue with anger.  Anger issues can make a person feel you are attacking them because they are always in a defensive frame of mind.

Become Familiar with Your Anger Warning Signs and Things That Cause Anger

Your body gives you several warning signs that you are about to lose your temper.  Before you add fuel to the fire, you need to acknowledge these warning signs:

  • Tight feeling or knots in the stomach
  • Making a fist (clenching jaws and hands)
  • Rapid breathing
  • Blurred vision (seeing red)
  • Rapid heartbeat
  • Tensing shoulders
  • Sudden headache

Is Anger Your True Emotion?

Are you truly angry or are you compensating for other emotions you may be feeling?  Here are three factors that indicate you are using anger to cope with other emotions you are feeling.

Unable to Compromise: People have issues compromising, but when anger is at hand, it may be difficult for you to understand another person’s point-of-view and their ideas.  Parents who do not enforce anger management techniques for children when they are young may cause issues later down the line.  Children who grow up in anger-prone homes experience difficulty coping with their anger and communicating with other people.

Trouble Expressing Emotions: Some people find it difficult to manage their emotions and show other emotions than anger.  There are a few characteristics you can use to help you distinguish between the factors that are causing you to experience issues with your anger.  People who want to feel tough and in control display anger more frequently than any other emotion.  Many people teach others that showing emotions, such as sadness, fear, and uncertainty are beneath them, and they live their lives believing they must always remain brave and strong.  Men often associate themselves with being brave and never revealing weakness.  There are a lot of anger management techniques for men that aid in helping them become comfortable with showing emotions other than anger.

Are You Trying to Hide Your Feelings?

People use anger to hide their feelings.  As strange as it may sound, many people use anger to hide other issues that are occurring in their life.  Some people become angry when they are hurting or they endure an embarrassing situation.  Many people use anger as a mask to cover their true feelings.  There are different ways you can determine if you are using anger to mask other feelings you may be experiencing.

Learn to Identify What Makes You Mad

You, like many people, may have a difficult time dealing with controlling their anger.  Many people in today’s society have a short fuse.  Having a short fuse can lead to trouble in the future.  Children who witness anger within their household grow up believing the correct technique for dealing with anger is hollering, screaming, and shouting.

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